CrossFit Martha's Vineyard

Teens start Monday at 6:30pm! If your teen is signed up, please remember to have them layer and bring water. We will be 
outside as much as possible!

Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

Regular Schedule today.

WOD:
Option 1:
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

Option 2:
Cash-in: 70/55 Calorie Bike
7 Rounds 
12 Deadlifts (45/35)
9 High Hang Power Snatches
6 Back Squats
Cash-out: 500m Loop 

*500m loop: head to red barn, right on state, right on Oak Hill back to gym

WOD:

Option 1:
A. 5 sets of 3 Heavy Thrusters
*weight should be heavier than B*
B. 10 Rounds
3 Thrusters (135/95)
3 Bar Muscle-Ups

Option 2:
20 min AMRAP
5 Burpee Pull-Ups
10 Wallballs 

Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:

Option 1:
21-15-9
KB Swings (70/35)
Burpees
-directly into-
3 Rounds of:
400m Run
21 Burpees

Option 2:
20 min AMRAP
16 Slamballs
16 DBL DB Bench Press (pick your poison)
16/12 Calorie Row

We have TWO spots left in our 6-week TeenFit class!
If you have a teen looking to learn a new "sport" contact Coach Sara at crossfitmv@gmail.com
They will not only be challenged and grow as an athlete but they will learn true grit while also having FUN!
Class runs from Oct 11 - Nov 18, Mon & Thurs at 6:30pm and costs $225 per teen (no partial memberships)

Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:

Option 1L
Teams of 2
20 min AMRAP
Max Meter Row

Partner 1: Max Meter Row
Partner 2: 20 Box Jumps + 200' Farmer's Carry (50's/35's)
*switch once reps/carry are completed*

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru every minute on the minute for 20 mins

We have 4 spots left in our 6-week TeenFit class!
If you have a teen looking to learn a new "sport" contact Coach Sara at crossfitmv@gmail.com
They will not only be challenged and grow as an athlete but they will learn true grit while also having FUN!
Class runs from Oct 11 - Nov 18, Mon & Thurs at 6:30pm and costs $225 per teen (no partial memberships)

Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:
Option 1:
6 min AMRAP
Max Rounds "DT" (27 reps)
12 Deadlifts (115/85)
9 Hang Power Cleans
6 Push Jerks
*rest 6 mins*
6 min AMRAP
Max "Cindy" (30 reps)
5 Pull-Ups
10 Push-Ups
15 Air Squats
*rest 6 mins*
6 min AMRAP
Max Calorie Bike

Score is total reps 

Option 2:
3 Rounds
50 Banded Ski Erg
50 Banded Curls
50 Banded Tricep Extensions
50 Banded Monster Walks
50 Tuck Crunches
50 Banded Squats
50 Ankle Touches

Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:

Option 1:
For time:
300 Double-Unders
2 mile Run
100 Toes2Bar

*Partition however you'd like*

Option 2:
For time:
3k Row
100 Plate Sit-Ups
300 Plate Hops
100 MB Knee-Ups

*Partition however you'd like*

Starting tonight, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:

Option 1:
A. 5 sets on the 2:00 
5 - 4 - 3 - 2 - 1
Power Snatches

B. 2 - 4 - 6 - 8 - 10
Power Snatches (115/85)(rx+1 135/95)
*400m Run + 2 Rope Climbs
after every set*

Option 2:
25 min AMRAP
30 Russian Swings (62/45)
21/15 Calorie Bike
15 American Swings
200m Run

THERE WILL BE NO 4:15 CLASS FRIDAY AND NO 7:15am CLASS SATURDAY
We sincerely apologize for the inconvenience and will return to our regular schedule next week


Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
Option 1:
3 Rounds
200m Run
25 Wallballs
 @9:00
3 Rounds 
200m Run
20 Pull-Ups
 @18:00
3 Rounds
200m Run
15 Burpees

Option 2:
100/80 Calorie Bike
*evey 2:00, starting at 0:00
12 Alternating DB Power Snatches*

DB:50/35

THERE WILL BE NO 4:15 CLASS FRIDAY AND NO 7:15am CLASS SATURDAY
We sincerely apologize for the inconvenience and will return to our regular schedule next week


Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
Option 1:
Cash-in: 50/35 Calorie Bike
3 Rounds
15 Deadlifts (185/135)
30 Double-Unders
15 HSPU's
30 Double-Unders
Cash-out: 50/35 Calorie Bike

Option 2:
8 Rounds
12 Deadlifts (75/55)
9 Thrusters
6 Power Snatches 
*Every 2 Rounds, 200m Run*

THERE WILL BE NO 4:15 CLASS FRIDAY AND NO 7:15am CLASS SATURDAY
We sincerely apologize for the inconvenience and will return to our regular schedule next week


Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
A. Bench Press
10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10

B. 10 min AMRAP
1 Rope Climbs
10 Air Squats
1 Rope Climb
20 Air Squats
1 Rope Climb
30 Air Squats
...keep adding 10 reps to the squats

Option 2: GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom